Grand Trunk CrossFit – CrossFit
Warm-up
300m row
3 rounds
spiderman walk
30 hip glides
15 scap push-ups
Mobility
banded shoulder – straight arm
couch stretch
Weightlifting
Overhead Squat (5×3)
working at 80%
from the rack
Metcon
EMILY (AMRAP – Rounds and Reps)
AMRAP 12
6 pull-ups
5 OHS 135/93
11 box jumps 24/20
Rx+ C2B pull-ups
OHS 155/113
box jump 30/24